Choosing a healthy cooking oil is easier said than done as the market is flooded with cooking oils of all possible types. These include vegetable and fruit oils as well as a host of nut/seed oils.
While the debate on which oil is the healthiest continues unabated, it is important to also remember that several factors contribute to the adoption of a certain type of cooking oil in different cuisines. One should also consider the type of cooking when choosing the right oil to cook in.
With those caveats out of the way, let us give a guide for choosing the healthiest cooking oils.
- Avocado Oil
Avocado oil is one of the healthiest cooking oils as it is rich in monounsaturated fat and Vitamin E. It has a high smoke point, which makes it a perfect choice for sautéing and stir-frying and has a long shelf life. The smooth and buttery texture of avocado oil makes it perfect as a salad dressing. Avocado oil is one of the few edible oils not derived from seeds as it is sourced from the fleshy pulp of avocado fruit. Avocado oil enhances the absorption of carotenoids and other nutrients. Avocado oil is rich in beta-sitosterol, which supposedly reduces the risk of developing cancer and heart diseases.
Avocado oil, like olive oil, is usually more expensive than most of the common cooking oils available in the market. However, do remember that your health is well worth the price you pay for probably the healthiest cooking oil.
2. Olive Oil
Olive oil is a traditional cooking staple in many cuisines, especially those in the Mediterranean region. It is popularly used for sautéing as an ingredient in salad dressings and dips for breads. Italy, Spain and Turkey are the largest producers of olive oil. It is available in varieties like extra virgin olive oil, virgin olive oil, refined olive oil and blended olive oil (for example, oil oil blended with canola oil). As you may expect, extra virgin olive oil is usually the most expensive of the lot.
Do note that it is not recommended to use olive oil for deep frying.
3. Flaxseed Oil
Also known as linseed oil, it is derived by cold-pressing flaxseeds. Rich in omega-3 and omega-6 essential fatty acids, it is a healthy and popular choice for salad dressings, dips and smoothies. As it has a low smoke point, flaxseed oil is unsuitable for frying or sautéing. It has quite a short shelf life of only a few weeks even under refrigerated conditions.
4. Coconut Oil
Coconut oil is a popular cooking medium in many countries around the world for its rich aroma and high smoke point. It makes a veritable ingredient in tropical dishes and the oil that is extracted from the kernel of mature coconuts give out a unique flavor and taste to the dishes. Coconut oil is a healthy saturated fat and a natural source of medium chain triglycerides (MCTs), which are not stored as fat but quickly absorbed by your body to deliver energy. Coconut oil has an impressive shelf life of over 2 years and are available in Virgin and refined forms. While coconut oil got a bad rap in the west a few years ago, it is increasingly becoming popular as a healthy choice whose benefits have been misunderstood.
5. Canola Oil
Canola oil is a good medium for baking and sautéing thanks to its neutral flavor and high smoke point. As it is offered in a highly refined form it may not have many antioxidants like Avocado or olive oil. It has a long shelf life. Canola oil can be mixed with virgin olive oil in 1:1 ratio when making salad dressing as it neutralizes the strong flavor of Olive oil
6. Walnut Oil
The rich nutty flavor and the natural goodness of Omega 3 fatty acids will make walnut oil the trusted choice of the health watchers though it is pricey. It has a relatively short shelf life of over 3 months.
Comparison of key parameters of healthy cooking oils
The table below gives a comparative overview of the key parameters of the six healthy cooking oils that we have looked at above.
| Avocado Oil | Olive Oil | Flaxseed Oil | Coconut Oil | Canola Oil | Walnut Oil | |
|---|---|---|---|---|---|---|
| Smoke Point | High (≈520°F or 270°C) | Medium-High (≈410°F or 210°C) | Low (≈225°F or 107°C) | High (≈350°F or 177°C) | High (≈400°F or 204°C) | Low to Medium (≈320°F or 160°C) |
| Flavor | Mild, Nutty | Mild, Fruity | Strong, Nutty | Mild, Coconutty | Neutral | Nutty, Rich |
| Composition | High in monounsaturated fats | High in monounsaturated fats | High in omega-3 fatty acids | High in saturated fats | High in monounsaturated fats | High in omega-3 fatty acids |
| Health Benefits | Heart-healthy, Rich in Vitamin E | Heart-healthy, Rich in Antioxidants | Omega-3 fatty acids for brain health | May increase HDL (good) cholesterol | Lowers LDL (bad) cholesterol | Omega-3 fatty acids for brain health, Rich in Antioxidants |
| Culinary Uses | High-heat cooking, Dressings, Marinades | Dressings, Marinades, Low-heat Cooking | Not suitable for cooking, Salad Dressings | Baking, Sauteing, Frying | Versatile, Suitable for most cooking methods | Salad Dressings, Drizzling |
Related articles on healthy cooking oils
1. Popular avocado oil brands available in Singapore
